elainedispo

Workout Wednesday: 2014 Post-April Fool’s Pranks & Planks Are Where HIIT’s At!

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Relationships, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday on 04/03/2014 at 03:20

Welcome to Pretty Fit Elaine‘s Greatest HIITs!

Just when your heart wasn’t racing enough on April Fools’ Day from pranking and being pranked, how about we be planked today? Here’s my combo of plank and HIIT (high intensity interval training) moves!

Let’s ring in Spring with a Spring in our step to fling bling on our body ~ as in when we’re seen, our peers go “Bling-wow” at the sight of our amazing beauty! It’s really a matter of feeling good, and we’re bound to feel good with this series will seriously get us into shape come Spring and Summer!

Recap from last week’s 2014 Kickoff/Tipoff: these routines have 20 reps (x) or secs (s) of 14 different sets!

Recommendation: turn on upbeat music to maintain momentum and rhythm! Groove is in the heart…

2014 Planks & HIITs
1. Burpees: squat to plank (on hands and toes, straight back) to jump (20x)
2. Quick Run: to recover from the powerful start (20s)
3. Superman Rollovers: lie face down with arms and legs extended, roll entire length of your body to one side, raise your arms and legs simultaneously (20x each side)
4. Split lunges: back on feet, jump into lunge (20x each side)
5. Mountain Climbers: back to plank while drawing our knees into alternate sides in running motion (20x per leg, both sides = 1 rep)
6. Kick Line: back on feet, lift knees one at a time then extend into kick straight up into air toward the other side [right knee lift to kick in left direction, alternate] (20x per leg, both sides = 1 rep)
7. Bird Dog: on all fours with hands flat and knees on ground, lift alternating arms and legs (20x)
8. Side Kicks: self-explanatory (20x per leg)
9. Tap-Out Push-ups: push-ups while tapping shoulders one at a time with alternating hand (20x)
10. Squats: your choice of narrow, wide ~ sumo or plié squats (20x)
11. Crunches: your choice of sit-ups [hands behind head or arms across chest, feet on floor or legs crossed in the air], v-ups [extending and lifting both arms and legs simultaneously] or bicycle/cross-cross [hands behind head, elbows meeting alternating knees] (20x)
12. Fast Freestyle Dance (20s)
13. Plank ~ stay still to stimulate your core (20s)
14. Tae Bo Jumping Jacks by punching alternate sides: left fist to right side, vice versa (20x per side)

This training session is no April Fools’ prank. We start strong and we finish strong! Beast Mode = Banging Beautiful Bods, right? We got this!

While resistance strengthens and defines our muscles, and stretching loosens them and relieves tension, cardio is absolutely essential because it builds our endurance and melts fat. HIIT it to stay fit!

Optional: Rearrange the sequence of these moves according to similar positions, such as planks together and standing sets together. However, I organized the order in such a way that the mix of targeted areas should provide a more effective challenge.

*Keep Beast and Wild-Train On*

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